Yoga has long been praised for bringing calm, flexibility, and balance into our lives. But what if we told you that consistent yoga practice may actually change the structure and function of your brain?

In a groundbreaking systematic review published in the journal Brain Plasticity (PMC6971819), researchers summarised 11 neuroimaging studies that explored how yoga affects the brain using advanced tools like MRI, fMRI, and SPECT scans.

Let’s break down how your time on the mat might be enhancing your brain from the inside out.

What the Research Looked At

The review focused on holistic yoga, incorporating all three essential elements:

1. Asana (physical postures)
2. Pranayama (breath control)
3. Dhyana (meditation or mindfulness)

The goal? To understand how regular yoga practice influences brain structure (anatomy) and function (how the brain works).

 Key Findings: Yoga Reshapes the Brain

1. Increased Gray Matter Volume

Yoga practitioners showed more gray matter in areas vital for:

• Memory & learning (Hippocampus)
• Emotional regulation (Amygdala)
• Executive functions like planning, focus & decision-making (Prefrontal Cortex)
• Self-awareness & reflection (Cingulate Cortex & Default Mode Network)

➡️ More gray matter = more neurons = better brain performance

2. Yoga May Slow Brain Ageing

Several of these brain regions are typically affected by age-related decline and diseases like Alzheimer’s. The review found a dose–response relationship—the more often and longer someone practised yoga, the more pronounced the benefits.

Regular yoga could be a powerful tool in protecting brain health as we age.

3. Improved Emotional Regulation & Mental Focus

Using fMRI, studies revealed:

• Reduced activation in the amygdala → Less emotional reactivity
• Increased activation in the prefrontal cortex → Better attention & control
• Improved communication between brain areas → More balance between emotion and logic

These neurological changes match what many yogis report: feeling calmer, more focused, and emotionally balanced.

Types of Yoga Studied

Most research has focused on Hatha Yoga, but other styles, such as Kundalini and Iyengar, were also included, all sharing the three foundational components: movement, breathwork, and meditation.

The practice duration ranged from 10 to 24 weeks, and many participants had been practising yoga for three years or more.

Frequency & Consistency Matter

The benefits were stronger among those who practised more frequently and consistently:

• Weekly yoga hours were linked to changes in brain regions like the somatosensory cortex (body awareness)
• Years of practice impacted the insula, visual cortex, and precuneus (self-awareness & sensory processing)

✨ Even once or twice a week can create measurable changes,  especially with long-term commitment.

 Yoga vs. Traditional Exercise